Natural Muscle - May 2006

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8/528 Natural Muscle May 2006

May 2006

by Hugo Rivera

Arnold Fitness Expo 16

the best ways tocheat..on yourdiet! 32

26

Calf Training! 34

Mak Attack 25by Laura Mak

The Hardgainer 20by Russ Yeager

Muscleology Series-Medicine Ball 28by Eric Hoult

Obstacle Course Training 46by Lori Ann Lloyd

T R A I N I N G

On the cover:Ava Cowen

PBL Hottie of the MonthWinner

Photo by Justin Price

cover designed by:Alex Gonzalezof Axis Design

Welcome to my World 2006 36by Coach A

Pzs Perspective 26

M O T I V A T I O N

by Pz Hopkins

The Fit Gourmet 22by Danielle Nagel

Fighting Burnout... 47by Dr. Charles Rice

NATURAL HEALTH

Mohr Results 32 by Dr Chris Mohr

Fighting Burnout!47


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Natural Muscle May 2006 9


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10 Natural Muscle May 2006

PUBLISHER/EDITORDebbie Baigrie

[email protected]

ART DIRECTOR

Alex Gonzalez

WEB DESIGN

Shelly Dickson

LAYOUT & GRAPHIC DESIGN

Alissa Greenberg

PROOFREADER

Carole Della Penna

PHOTOGRAPHERSJohn AthertonBill Dobbins

Debbie BaigrieSkip FaulknerEric Freimanis

Alex GonzalazDavid PaulGordon Smith

DISCLAIMER

Natural Muscle Magazine does not necessarily agree withthe views in articles and assumes no responsibility for any

claims or representations contained in this magazine or in

any advertisement. Copyright 2003 Natural Muscle

Magazine, Inc., all rights reserved. Readers are advised to

consult their physician before starting a diet or exercise

program.

***

CIRCULATION

Natural Muscle Magazine is distributed to select gyms and

health related businesses throughout the USA. If you would

like to carry the magazine at your location please call 813-961-4806, email [email protected], fax 813-961-8736, or

order online at www.naturalmuscle.net. There is a one time

fee for this. Natural Muscle Magazine is available free of

charge at select locations, limited to one copy per reader. No

person, without written permission, may take more than one

copy of each issue.

EDITORIAL/MATERIAL SUBMISSIONS

Email [email protected] for submission guidelines. Publisher

assumes no liability for safeguarding or return of unsolicited

material. We reserve the right to edit all material for clarity,

content and length. Natural Muscle Magazine does notknowingly accept false or misleading editorial or advertising.

Natural Muscle Magazine will assume that all material is

being submitted for publication and if published, no

compensation is due the submitting party without prior

agreement.

my two cents

CONTRIBUTING WRITERSDr. John Atherton

Cynthia Bridges

Jason Cohen

Sherry Goggin

Pz Hopkins

Tricky Ricky Jackson

Brenda Kelly

Skip Lacour

Laura MakDr. Chris Mohr

Danielle Nagel

Dr. Charles Rice, Jr

Hugo Rivera

Dr. Michael Sharp

Russ Yeager

Goober, or Smart Cookie?

Gas prices. They are affecting all of us. Andthey are affecting us in so many ways. Theprice of gas, as predicted for this summer, has gone

up as far as 4.05 and by June, we may be paying

closer to $5!. If we want the price of gasoline to

drop, we cant blame Bush, we cant blame Iran or

Iraq or Saudi Arabia or Venezuela... we should blame

those that refuse to stop driving their cars to go to

the corner store...blame those that waste gasoline

idling their cars/trucks.

Demand drives the price...

If we want gasoline prices to drop what we

must think about changing our lifestylesthink

twice about getting into our cars to drive 5 blocks.After all I am writing this editorial to the readers of

Natural Muscle, we are the fittest and I would say

one of the most progressive groups in America.

I am fairy fit looking and as a result people of-

ten ask me how many days I go to the gym. The

truth is that I dont go to the gym as often as it

seems. What I do every day is either rollarblade or

ride my bike to run errands. I make bank deposits,

go to the fed-ex drop, get coffee, etc.. The

drivers in the neighborhood look at me

like Im a freak. I like riding my bike. I get

a tanned, too. It reminds me of my child-

hood, a time when if I wanted to get to

my friends houses, I had to ride there

period.

Im fortunate enough to work from

home so I can throw on my rollarbladesin the middle of the daymy gym is

also close, so I can bike over there.

The only time I use my car is for gro-

cery shopping and road trips. I only

see one other person in my complex

walking to the store and I assure you,

it is because they dont have a car. If

it is close enough for me then why

isnt it close enough for the 1000 or

so people that live in the apart-

ments behind me? I look like a

gooberand my kids make fun of my turquoise Huffy

beach cruiser, but then again, the oil companies

dont like citizens like me. I only spend roughly $15

a week on gas, (and that is a high estimate). Can you

imagine if everyone only put $20 a week in their

tanks?

I know it is not realistic for many people as

things are now. But a progressive group such as us

can certainly start changing the way we think. If we

are getting ready to move, we can look for a dwell-

ing that would be within a bikes ride distance from

the stores and maybe the gym. And do we really

need that SUV, Hummer or truck? To some it is a sta-

tus symbol. At $120. a week in gas that is a tall priceto pay for status. As a matter of fact, everyone knows

how much useless money these guzzlers are spend-

ing on gas.

So, who really looks like the goober? Is it me,

getting all tanned and fit riding my bike? Or some

overweight, lazy and lethargic, old before his years

hot-shot in his Hummer? (Be kind to us goobers. We

care about ourselves and the environment. )

To take this thinking a step fur-

ther, the $100 a week saved on

gas by riding your bike, (or

even a scooter!) are funds

that can support the or-

ganic farmers and vita-

min companies. Many

say that organic food

is too expensive. Thatis only because we are

spending all of our

money on gas! Come

on, a progressive

group like the readers

of Natural Muscle can

certainly see the logic

in what Im saying.

Gas prices are al-

ways going to be an

issue as long as we

continue to allow it to

be.


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Natural Muscle May 2006 11Natural Muscle February 2005 11


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13Natural Muscle May 2006

ZERO IMPACT FITNESS CHALLENGE


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T

hats right, VPX you and two friends can win

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der to for the winning team to be awarded the

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The Top 5 teams will be featured in Human Performance Magazine and flown to South Floridafor the winner announcement and contest and major party.

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16/52


ARNOLD

Story by Brenda KellyPhotos by Debbie Baigrie

The 2006 Arnold Expo was packed from Fri-

day until Sunday with bodybuilding and fit-

ness stars, venders, media from every publica-

tion as well as broadcast cameras, as well as athletes,

family and fans. Protein bars and tee shirts were seen

being tossed in the air from all directions.

The Expo is the highlight for many Arnold at-

tendees. They like the energy in theexpo and I must say I cant blame

them. People are always laughing

and screaming, loud music is being

played in the background and the at-

mosphere is an intense P A R T Y!

The Bodybuilding.com booth

rocked the house. We had onboard,

IFBB Pro and Athletes Rep Bob

Cicherillo, IFBB Pro legend Nasser

El Sombaty, IFBB Pro Idrise Ward-

El, Cover model Christian Boeving,

IFBB Fitness Pro Kim Lyons, IFBB

Fitness Pro Timea Mojorova, new

IFBB Figure Pro Ginger, Sexy

Bridget Lee and with

Bodybuilding.coms CEO Ryan,

Jeremy and Russ Deluca, Gary and

Scott from the home office along

with the Chapman Media produc-

tion staff, we were the place to be!

Yowza!It was great to get to hang out

with all of these perfect examples

of health and fitness. These are

not only a great group of people, I am proud to call

them my friends as well.

I must have taken thousands of photos with

friends and fans and signed just as many autographs.

It is so much fun for me to see my fans that make it a

point to come find me and catch up year after year

for a PIC, autograph, hug or advice. Really. Thank

you also for all of you nice comments on my articles

on Bodybuilding.com and Natural Muscle Maga-

zine. You are my inspiration!

At times it was so crazy and crowded that if you

were in the isles, you could only inch along or some-

times could not even move!

Lunch is always tricky and Timea and I were

able to grab a quick chicken salad and sit with Natu-

ral Muscle Publisher babe, Debbie Baigrie and her

friend, Brittney doing the girl/talk/men thing. It is

always nice to catch up with friends from far away at

these events.

I hosted a web show on Girl Power on Saturday.

Arnold took his annual walk through his Expo

right before

my show and lucky for us, we at the

Bodybuilding.com web broadcast booth with my

Girl Power line up had great seats! HE circled our

booth down one way and came up the other! Our

web camera team went nuts along with the entire

expo meaning anyone with a camera and those even

without jammed as close as possible to get a glimpseand a snap. Arnold has to walk surrounded by men to

clear the way so he can even walk through. It takes a

surprising short amount of time for him to visit with

a couple of stops at key booths and wave and smile

at all corners for the fans. Thanks Arnold. Thank you

for not abandoning your bodybuilding brothers and

sisters. We love you.

My beautiful, talented guests for my Girl Power

show were: Super Model Timea Majorova, Legend-

ary star and my own role model Met Rxs Grace

Grimes, IFBB Fitness Pro Met Rx athlete fresh off of

her top 5 placement from the night before (and

thrilled about it!) Julie Childs and the new face ofMuscle Tech, Christina Lindley. They were all per-

fection. We talked about modeling,

products, fitness, balance in family

and some of the differences women

have in our lives that men may not

have to address. It was a wonderful

time and I loved hosting such an ac-

complished line up of gorgeous rep-

resentatives of our sport. These are

not just pretty faces! The knowledge

and advice they have to offer is wellworth listening to. I know I did.

Check it out online for free at

Bodybuilding.com!

Day 3 of any 3 day expo is a mad-

house with venders getting rid of ev-

erything as the last thing they want to

do is take anything back with them

that was to be used as a promo. Tip:

this is the best day to buy anything!

Fans are leaving as well and there is amurgency in the air as everyone loads up

on product, pics and advice to last

them for motivation until their next big

event.

The Bodybuilding.com booth had the

longest line by far for the entire weekend every day.

The '06 Arnold T-shirts were a huge hit and the

samples never stopped coming. Sometimes I would

just look at the line in amazement! There was always

some new sample to try as well. Since

Bodybuilding.com sells so many products, it is asurprise to us as well when we open the box as to

what is there to hand out!

We all love it there at the Bodybuilding.com

booth at the Arnold expo. The biggest, best expo in

the world. Thank you to all of the athletes and fans.

You are the real stars.


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more photos

on the next

page

Rhianna Da Cruz Toneka Pires

Mark Alvisi at EST Trick Ricky at MHP Ron Coleman and new NM writer Chris Mohr

Gerard Dente..always busy at the MHP booth

Jennifer and Al (bagel boy) Rosen of the WTFAnother way to shake your protein.

Stan McQuay and Jerry at the Iron Asylum booth

Mak Attack and Monet Colbert


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Mohamed is in good company at the Protan booth

Another great shot of the Accu guys!

Kim Lyons, Brenda Kelly and Timea Majorova atthe Bodybuilding.com booth

Jimmy Mentis and crew promoted the newScientific Sports Nutrition line

What would a fitness expo be like without MickieDs? (with NM rep, Brittney Adamo)

Redline! Had yours today?

The Florida crew! Russ, Eric, Debbie, Mush,Mandy, Debbie and Mark .. and of course, Alextook the picture

ABB, (and NM) Distributor with his son Jordan.

Lonestar distribution opened a warehouse here inFlorida.

I just love these new t-shirts ..they are a hoot!

Erica Kern, AIM marketing


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the hardgainer


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the hardgainer

By Russ Yeager, the Hardgainer

Iam a creature of habit. I get up at the same time

everyday, go through my pre-workout ritual and

hit the gym to start my day. I have always lived

by the motto If it aint (yeah Im from the South)

broken, dont fix it so when I find a weight training

program that produces good results I have a habit ofstaying with it. While these qualities of consistency

and persistence are helpful in sticking with a work-

out plan and getting results, I now believe that being

too hard-headed may prevent us from reaching our

maximum potential. I had been following one par-

ticular type of weight training routine almost exclu-

sively for about 3 years up until this past Decem-

ber. This program is very solid and helped me make

some great progress over that time, but I couldnt

help but think about trying something different.However, I never did because I was scared my results

would not be as good with a new program.

Finally, I realized I needed to CHILL OUT and

just give something else a try. What is the big deal

anyway? At WORST my results would not be as

good and I could go back to my old way of training.

Its not like I am a professional bodybuilder risking

messing up an upcoming competition, or that chang-

ing workout routines would cause me to shrink away

to nothing. So, I decided to just go for it and imple-

mented a new training strategy starting around midDecember. I stuck with this new routine for 12 weeks

until the beginning of March. I wanted to give this

new routine an honest run for a significant amount

of time before I did any kind of analysis and write-

up so that I could be as accurate as possible in hon-

estly assessing both the positives and negatives.

Before I get into the routine I have been follow-

ing, I want to talk briefly about why I designed my

routine the way I did. I have learned in the past and

always here people talking about different muscle fi-

ber types and how to stimulate different fibers using

a variety of repetition ranges, rest intervals, and rep

counts. However, it was not recently until I started

studying the human body more and how our bodies

respond to weight training that I started to really un-

derstand why these things make sense. I started to

think that performing strictly heavy weight training

with low repetitions all the time may not be the most

effective way to maximize your muscle-building po-

tential. Working in a lower rep range (i.e. 4-6 reps)

with heavy weight stimulates the Type IIb or fast-twitch muscle fibers, which are they fibers associated

most with an increase in size and strength. There is

no doubt about that. This type of heavy training also

stimulates the less strength oriented and more endur-

ance Type IIa and Type I muscle fibers. It may even

be that low repetitions and heavy weight stimulates

all muscle fiber types more than any other type of

training. However, using only this rep range may not

provide enough stimulus to all types of muscle fi-

bers in order to create the most growth possible.

Think of it this way, low reps and heavy weight may

be able to account for 75% or your maximum muscle

mass and strength potential, but if you only work in

this repetition range then you are missing out on

25% of muscle fiber development. Im completely

making up these percentages, but I think

you get the idea.

That was my scientific

thought process on trying

something different. My

other thought processwas that I am not doing

a contest this year so

What the heck do I

have to lose by trying

something completely

different? At worst, I

will not get good re-

sults and be able to

share that information

with all of you and

never use the programagain. During my little

experiment I also changed

my nutrition plan, and de-

signed the training routine and

nutrition program to work to-

gether. I dont have room to go into details on the

nutrition and supplementation plan I followed, but

am going to write a separate article covering this as-

pect next month.

As you can see, this workout is much different

from the low volume, low rep, heavy weight work-outs I am use to. The volume and reps are much

higher and the rest time between sets is less (espe-

cially during the weekday workouts). So, how did I

feel about training this way? First of all, physically

performing these higher rep/short rest workouts was

very demanding physically (especially leg days

which were absolutely brutal!). I definitely liked the

change of pace and felt like my workouts went very

quickly because I did not have time to do anything

or think about anything between sets except gettingready for the next set. Also, my muscle pump was

significantly more than with lower rep workouts. I

even got accused of using steroids a few times,

which I just take as a nice compliment (If I saw me I

wouldnt be thinking that, but

what the heck Ill take it!).

Whether or not creat-

ing a muscle pump

by increasing the

amount of blood in

the muscles resultsin muscle growth is

debatable, but it sure

is motivating to

have your muscles

and veins busting

out while you are

working out!

You will have to

check out the HardGainer

Column next month to learn

about the nutrition and supplementa-

tion strategies I followed, as well as my

overall analysis and conclusion on the

program, but I will go ahead and say that

what I was able achieve left me pleasantly

surprised.

THINK OUTSIDE THE

Change up your routinefor new muscle gains


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MONDAY: 30 minutes moderate intensity cardio(usually the gauntlet) and 10-15 minutes ofabdominals.

TUESDAY:Chest and Back:Exercise Sets and Reps

Chest:Incline Smith Machine Presses 3 x 12-15Hammer Strength Chest Press 3 x 12-15Cable Crossovers 2 x 12-15Dumbbell Flyes 2 x 12-15Machine Flyes 2 x 12-15Machine Flat Presses 2 x 12-15Back: Rack Pullups 3 x 12 -15Hammer Strength Pulldowns 3 x 12 -15Dumbbell Rows 2 x 12-15Seated Cable Rows 2 x 12-15Close Grip Lat Pulldowns 2 x 12-15Cable bent over rows 2 x 12-15*I rest only 1 to 1 minutes between sets andconcentrate on squeezing the muscle-groupworked during each rep.

WEDNESDAYLegs (Quads, Hamstrings, Calves)Cybex (second) Leg Press 3 x 15-20

Hack Squats 3 x 15-20Leg Extensions 3 x 15-20Leg Curls 3 x 15-20Seated Calf Raises 3 x 15-20Seated Straight Leg Calf Raises 3 x 15-20Machine Stiff leg Deadlifts 2 x 15-20Walking Dumbbell Lunges 2 x 15-20

THURSDAY Shoulders, Biceps, TricepsShoulders: Hammer Stren Shoulder Press 3 x 12-15Side Lateral Machine 3 x 12-15Machine Rear Delts 3 x 12-15Cable Upright Rows 2 x 12-15Biceps:

Curl Bar Curls 3 x 12-15Concentration Curls 2 x 12-15Alternate Dumbbell Curls 2 x 12-15One Arm Preacher Curls 2 x 12-15Machine Curls 2 x 12-15Cable Curls (one or two arm) 2 x 12-15Triceps: Cable Pressdowns 3 x 12-15Hammer Strength Dips 2 x 12-15Close Grip Smith Bench 3 x 12-15Dumbbell Kickbacks 2 x 12-15Machine Tricep Extensions 2 x 12-15Dumbbell Overhead Extensions 2 x 12-15

FRIDAY: 30 minutes moderate intensity cardio(usually the gauntlet) and 10-15 minutes ofabdominals.

SATURDAYFull body Workout:8-12 Reps trying to increase weight and/or reps

each week while using good form and makingsure I feel the proper muscles working.ExerciseSets and RepsSeated Calf Raises 3 x 8-12Squats 2 x 8-12Flat Bench Press3 x 8-12Lat Pulldowns 3 x 8-12Deadlifts 2 x 8-12Dumbbell Shoulder Press2 x 8-12Barbell Curls (Curved Bar) 2 x 8-12Smith Incline Close grip presses 2 x 8-12

Russ Yeagers Complete Physique Training VideoFor the majority of us, gaining lean muscle mass is tough. So is losing unwanted bodyfat. Doing both may seem

downright impossible! Well, Im here to tell you that it is possiblefor EVERYONE. Achieving and maintaining

that muscular defined look, or what I like to call the Complete Physique, is a matter of applying effective

weight training and cardiovascular training strategies consistently over a period of time.

This seems simple enough, but with so much conflicting and confusing information on building muscle and

losing bodyfat today, far too many people are becoming frustrated and confused, and are giving up altogether ontheir dreams of having a lean, healthy, muscular body.

Not only does my Complete Physique Training Video cover what I have found to be the most effective and

efficient methods for achieving the results people want, but also provides the motivation to have confidence and

faith in yourself and your fitness program. This faith and confidence will allow you to stick

with your workout program because you trulybelieve the end results will be

worth the time and energy investment.

The Complete Physique Training Video covers weight training and cardio-

vascular training, including the all important mental aspect of bodybuilding

and fitness training, in a straightforward, yet entertaining format.

Get a game plan, get motivated, and get results! Let the Complete Physique

Training Video help YOU reach your goals!

Are you ready to create your own Complete Physique?

Order online at www.russyeager.com

f o o d


22/52


eatmorenot less

Oriental-HoneyChicken Kabobs

Contrary to what people may think there is very

little mystery when it comes to obtaining your

ideal weight. Of course, exercise plays an im-

portant role, but eating properly and is crucial to our

weight control as well as keeping our energy levels

up. We all know that by consuming more calories than

needed, we may gain weight and by eating fewer calo-

ries, we lose a few pounds. So, how do we know what

diet is right for each one of us?We all have different dietary needs due to our activity

level. Getting to know those needs and your body is

important to achieving your desired weight. One thing

that is for sure is that when we starve ourselves, we

are in turn depriving our bodies of the calories and

nutrients needed in order to function productively in

our everyday lives. Allowing ourselves to deplete

causes the body to fall into a catabolic state therefore

storing calories and fat whenever it can, causing you

to pack on those unwanted pounds!

To avoid gorging on bad choices, plan on eating five to

six nutritious mini meals daily (or every 2-3 hours).

Healthy mini meals are key to a successful weight loss

program. It will not only increase your metabolic rate

causing you to burn more caloriesit will also im-

prove your health all the way around. So, avoid hunger

pangs at all costs. Simply plan those mini meals on a

daily basis. Eating more, not less, of the right food and

drinking plenty of water, combined with the proper ex-

ercise program will give you the desired results you

have been looking for. It may also be a good idea to

discuss your diet with a registered dietitian to insure

the most effective and healthy diet for you and your

family.

Ingredients:1lb. boneless skinless chicken breasts2-3 zucchini or yellow squash, cut into 1-inch slices1lb. fresh mushrooms1lb. cherry tomatoes1-cup red, yellow, and green bell pepper pieces2 large green onions, cut into 1-inch pieces2 tablespoons reduced-sodium soy sauce2 tablespoons dry sherry

1-tablespoon honey1-tablespoon dark sesame oil3 cloves garlic, minced

Directions:1Cut chicken into bit size pieces (approx. 11/2 inches)then place into a large plastic bag. Place zucchini,

By Danielle Nagel, APCAPersonal Chef/ Fitness ProfessionalNutrition & Natural Health Consultant

www.fitandbeyond.comPhotos and meals prepared by:The Fit Gourmet

mushrooms, tomatoes, and peppers into anotherlarge plastic bag.2 Combine together soy, sherry, honey, oil, and garlic;mix well and pour half the mixture over the chickenand the other half over the vegetables. Seal bags se-curely; turn to coat; refrigerate and marinate for 30minutes or up to 4 hours.3 Soak 6 (12-inch) skewers in water for 20 minutes,(this allows for easy threading).

4 Drain chicken and vegetables; reserve marinade.Alternately thread chicken, vegetables, and onions onskewers.5 Place skewers on rack of broiler pan. Brush withhalf of the reserved marinade. Broil 5 to 6 inches fromheat for 5 minutes. Turn kabobs over then brush withremaining marinade then broil another 5 minutes oruntil chicken is no longer pink. Enjoy!

f o o d


23/52


JORGE BETANCOURT


24/52


The Cuban Muscle

By JP Bender

Jorge, 34, recently joined forces with Anthony

Alfonso, CEO of Nutri-Force Nutrition, a

Miami-based nutraceutical manufacturing

company, to produce the Betancourt Nutrition

line. Alfonso, trained as a pharmacist, is nationally

well known and has an excellent reputation in the

industry.

I chose this route because I now have control

in the manufacturing process to insure formula

consistency, appropriate inventory, manufacturing

capability and prompt delivery. Im in this for the

long haul, Jorge said. Another key factor with

this decision is that Nutri-Force Nutrition has a re-

search and development team, scientific advisory

board, along with a quality control laboratory in

their plant. I can have all my products tested to in-

sure freshness of ingredients and quality for my

customers.

Jorge hit the international scene shortly after

his overall victories at the 1989 Teen USA; 1990

NPC Teen Collegiate Nationals; and the 1991NPC Southern States overall championships,

while still a teenager. A closer look at this

middleweights accomplishments is nothing short

of phenomenal.

Jorge, throughout his adulthood, has dedi-

cated and devoted his life to his physical well be-

ing and muscular symmetry. His hard work in the

gym has brought him fame and accomplishments.

Then like most people who achieve success,

Jorge became unsure of what he wanted and de-

cided to quit and get out of bodybuilding. Hestarted living a different lifestyle and chose a

newer undisciplined life. Using his reputation, he

opened a successful gym in South Florida, and

created his own line of supplements. Finding suc-

cess in the supplement business, he sold his gym.

As his supplement business grew, Jorge wantedmore control over the manufacturing end of his busi-

ness. That ultimately led him to join forces with An-

thony Alfonso, to utilize his manufacturing facilities.

Now assured of stability and availability in the

manufacturing end, he expects his product sales to

increase and capture a sizeable market share.

During an interview with Jorge, he seems totally

focused and that leads him to be a committed vision-

ary.

Im now seriously back into bodybuilding and I

want to win the USAs. I plan to work day and night to

promote my company and its products. Ive learned

some hard lessons and gained valuable insights

along the way, Jorge confided. I want to make it in

this sport and succeed in my business. Thats my fo-

cus and that is what drives me today.

If past history is any indication of his future its

bright and he will make it happen. After all Jorges

motto has always been, whatever it takes.

Editors Note: JP Bender is a retired investiga-

tive reporter now serving as Communications Man-ager of Nutri-Force Nutrition in Miami, Florida and

can be reached at [email protected]

JORGE BETANCOURT

Jorge Betancourt, one of the most incred-

ible teen bodybuilders of the past decade is

returning to competition with a ven-

geance. Along with his whatever it

takes attitude, this Cuban muscle

plans to be on top of his game andwill be offering a complete line of

nutraceutical products and supple-

ments to help others achieve their

goals in bodybuilding.

Jorge recentlyjoined forces

with Anthony

Alfonso, CEOof Nutri-Force

Nutrition, a Mi-

ami-based

nutraceuticalmanufacturing

company, to

produce the

Betancourt

Nutrition line.

yoga


25/52


By IFBB Pro Laura Mak, MS

HAVE A SEAT.

Most of my clients dread the ever taxing leg day. Why is this? It was always

my favorite body part to train. Nevertheless, it is one of the hardest training

days. The heart rate typically is elevated rapidly because the legs have the

three largest muscles of the body the gluteus, quadriceps, and hamstrings. Therefore, the

heart has to work harder to pump the oxygenated blood to those large muscles.

Not only have I written numerous articles on the benefits of yoga and fitness routines,

but also yoga and strength training. There are numerous advanced poses that can be trans-

lated into the fitness world, but also basic skills to develop a solid foundation. A begin-

ning skill like the chair pose, Utkatasana, is an excellent strengthening as well as

stretching pose.

How about incorporating a yoga pose that is great for the legs, into your regular train-

ing routine? Have a seat and relax a while with me.. actually, the chair pose is far from a

relaxing. It is an excellent pose that strengthens the thighs, calves, spine, and ankles. This

pose stretches the shoulders and chest as well as stimulates the abdominal organs, dia-

phragm, and heart. The chair pose can also help alleviate flat feet.

To begin, start in a standing pose with your feet parallel and about shoulder width

apart. Lift your arms horizontal in front of the body. Keep the arms parallel and palms fac-

ing toward each other. Take a breath in and as you begin to exhale, bend your knees and

try to get the thighs as close to parallel to the floor as possible. The knees will move for-

ward over the feet, and the torso will lean slightly forward over the quads forming a 90-de-

gree angle. The shoulder blades pull back to the midline of the spine. If you are more flex-

ible in the shoulder area, you may lift the arms so they are above your head and close to

the ears. There should be a tilt down toward the floor with your tailbone.

It is advisable to stay in this pose for about 30 seconds to one minute. As you begin to

come out of the pose, straighten your legs as you inhale. Lift the arms above the head.

Then exhale and bring your arms back down to your sides. You begin and end in the same

standing posture.

You may have to build up on your time for holding this pose, but the benefits are well

worth it. Go ahead, have a seat, in your chair pose. Namaste

STRENGTHEN YOUR LEGS

yoga

pzs perspective


26/52


pz s perspective

by: Pzphoto by: Solus Creations

So you are a personal trainer. You have knowl

edge that may include education, credentials,

and years of hands-on experience with many

satisfied clients to boast of your re-

sults. You put in long hours

in a club that most likely

isnt yours, where, in all

probability, you have toshare a sizeable percent-

age of your earnings with

the owner in which case

every session matters. You

may even make house calls

on the side running from

one end of creation to the

other to accommodate clients

who wont or cant come to the gym. This

you do because it is your calling, something you

love. But this is business and you still have to pay

the bills, make a living, and plan a future. While you

go about practicing your profession one thing is cer-

tain there will be no shortage of individuals ask-

ing for your help. They may request your assistance

with a program, with form, with a new exercise, or

with a diet regimen. You are bombarded with ques-

tion after question from people who will gladly take

as much of your time as you are FREELY willing to

give.

Seasoned gym rats, as well as confused neo-phytes, approach you and interrupt you in the

middle of a session, in the middle of your training,

in the middle of a sentence. After all, you are a pro-

fessional. You know what you are doing. You surely

have the answers. You stop. You listen. You give in-

formation. You share advice. You try to be helpful.

You try to be pleasant. You may go as far as to offer a

free consultation in hopes of adding a new

paying client to your roster. Not sur-

prisingly, most people never get

that far never take you up on

your offer. They have no inten-

tion of actually paying youfor your knowledge. That

thought has never even oc-

curred to them. All they want

is what they can nickel and

dime out of you if you are so

inclined. You usually are.

How many

people would ex-

pect to barge into a doctors of-

fice while she is with another pa-tient and get the doctor to give a

diagnosis of their problem right

there on the spotfor free? Who would have the

nerve to interrupt Butch Harmon in the middle of his

lesson with Tiger Woods and ask him to look at their

swingfor free? These examples are no different

than the situation just described. Never have I seen

the expectation of free more blatantly practiced and

the concept more clearly demonstrated than in the

fitness industry. And it is not exclusive to personal

trainers. From top to bottom the industry is fraughtwith other examples. Pitch a product, pose for pic-

tures, judge a competition are a few more illustra-

tions prevalent in an industry where deserving men

and women are expected to put their talents on the

line for little or no compensation. Oh, but you want

the exposure, you want the opportunity to partici-

pate, you want to be discovered, you want to further

your career. No, what you really want is to be paid.

You want money, not the promises or possibilities of

what may or could happen down the road. Unfortu-

nately, though, the fitness industry doesnt have a

monopoly on free.

The world has become a complicated place.What was once characterized as normal and tradi-

tional are concepts hard to find or identify. The way

in which people do business has dramatically

changed. Generations of steel workers, farmers, min-

ers, and manufacturers, with stable and steady 9 to 5

paychecks, have dwindled and faded as the face of

our work force has taken on a

whole new look. New indus-

tries with new opportunities

have taken their place. More

and more folks are becoming

independent moving away

from the conventional system to pursue a different

path and are branching out starting their own busi-

ness, trading in the employee hat for one that, in-

stead, says boss. They have identified themselves as

having a skill, service, trade, or talent, useful and

marketable in todays society. Nevertheless, no man

is an island, and in order to be successful in busi-

nessand in life people have to work together in

some capacity every step of the way. You need them;they need you. With that comes the reality that you

must decide what your value is in dollars and cents

in the marketplace. If you dont know what you are

worth how can you expect anyone else to know ei-

are you

worthmore than

FREE?

Time is money.

Time is valuable.

ther? But even more important, once you have estab-

lished your worth, how do you go about getting it?

If th i l i t th t h t t

Get a retainer. Whenever possible get a retainer inorder to get started. This represents a good faith ges-

ture Most often the money is eaten up right away

Be leery of back end deals. George Clooneycan afford to take less salary and a percentage of the

fit f i th b k d b h l


27/52


continued on page 48

If there is one complaint that has come to my at-

tention over and over it is the notion that people

want something for nothing and that more and more

individuals are sick and tired of being asked to per-

form without being appropriately or adequately

compensated. In other words, people are fed up with

free. For some time now, many have asked me to ad-

dress this issue, to speak out on their behalf.

Where exactly did the something for nothing

movement originate? Who started the trend

that free is the payment we receive in ex-

change for what we give? When in our history

did it become acceptable to expect someone

to provide services, advice, time, energy, ef-

forts, expertise, or talents without charge?

Somehow we have developed this ridiculous

idea that free appears on the list of options

from which we conduct business, and as longas we can perpetuate it why not continue the

trend? People are operating under the as-

sumption they can take what they want and

give little or nothing in return.

Its time to make a distinction between what

should and should not be considered free.

Its time for all talented, hard working indi-

viduals to stand up for their worth and con-

duct business in a whole new way, a better

way, the way it was always meant to be. Its

time to decide, are you worth more than

free?

PZS POINTERSTime is money. Time is valuable.When you give of your time in a profes-

sional or business capacity you should be

rewarded in real honest to goodness dol-

lars. Be more protective of and guarded

with your time. If you dont recognize and

appreciate its value no one else will. De-pending on the circumstance, you may of-

fer one free consultation. After that, you

are on the clock. No compromising here.

Establish your parameters. Either you are

paid by the hour, by the session, by the case, by the

project, by the shoot, by the article, or by the situa-

tion. Let someone know up-front they can expect to

pay you x number of dollars for your time. Once you

proceed with the relationship and havent estab-

lished those parameters it is difficult to changehorses in the middle of the stream.

Make a proposalPut it in writing.Once youhave made it known that you do NOT work for free

you will be able to determine in a short period of

time how serious someone is, or are they just using

you for what they can get. Draft a simple proposal

spelling out the details of exactly what it is you are

providing and exactly what you need in return. This

is an important step in the process. It eliminates as-

sumptions, miscommunications, and ensures every-one is on the same page. It also will weed out a lot of

the frauds and users before you have gotten too far

down the road or wasted too much of your precious,

valuable, irreplaceable time.

ture. Most often the money is eaten up right away.

If not, you can always apply it later. Believe me,

people will get their monies worth out of you if they

have already given you a retainer. It is more for your

protection and helps you to avoid getting totally

stuck or ripped-off if things dont work out or unfold

as planned.

If you are not getting paid, what are yougetting? Under some conditions you are providing

a service and the payment comes in a form other

than money. You may barter one thing for another,

this for that, quid pro quo, but, still, in the arrange-

ment, both parties are on the receiving end of some-

thing. They are happy because each is bringing to

the table something that the other needs. It should berelatively equal and not lopsided in value. You

wouldnt expect an architect to build an accountant

a house just for doing his taxes. My hairstylist had a

barter agreement with a jeweler. In exchange for a

ring, she would cut the jewelers hair. Problem was,

after a while, the ring was more than paid for, but the

jeweler continued to expect the haircuts. Bartering

may be an exchange of a different sort. Historically,

women have traded sex for favors. They have, in es-

sence, bartered their bodies to get something, otherthan money, in return: a part in a movie, plastic sur-

gery, a promotion, a cover in a magazine, work on

their car. Without passing judgment, or at the risk of

sounding too moralistic, be careful here. The body is

something that should not be included in the barter

system.

profits of a movie on the back end because he al-

ready earns an average of 25 million big ones per

film. Unless you are independently wealthy or in a

position to gamble, most back end deals never gar-

ner what they are projected, and someone else, not

you, usually benefits from all your hard work. Of

course, there are times when you have to weigh the

deal, throw the dice, and take a risk. You may want

to forego the upfront fee for creating the website and

opt instead for a piece of all the traffic the site could

eventually generate. The operative word here is

could. Sometimes the proverbial piece of

the action never amounts to very much

action. It is impossible to project the suc-

cess or failure of a deal. Judge each back

end deal on its own merits.

Operate from a position ofstrength. If people sense your frustra-tion or desperation they will surely prey

upon that chink in your armor, and, in the

end, take advantage of you at a time when

you may be vulnerable. A fitness gal, a

model, or an actress trying to jump-start a

career may agree to things she wouldnt

normally agree to if she had some success

under her belt or a support system from

which to draw. So too, the country contin-

ues to fluctuate in uncertain times, and well

established people who arent normally cau-

tious are looking hard before they leap.

Strangely, the time when you need the job

the most is the time when you should act

like you dont need it at all. If you are

viewed as weak or needy you will never re-

ceive your true worth.

If you dont ask you dont get. Not a

week passes that I dont get a request fromsomeone, somewhere to do something that re-

quires my expertise. Big deals, small deals,

and everything in between come my way. In

addition, I bring people together through a

variety of means that are mutually beneficial

and often show huge financial promise. That

can be a good thing and I feel very fortunate. Rarely,

however, does anyone mention money, fees, com-

pensation, or anything to do with payment of any

sort, in the conversation, first. Money is a tough

topic to discuss. It is a sticky subject to address. It

can be uncomfortable so it, therefore, becomes easier

to avoid or ignore. You have to force people to face

it straight on, or they wont on their own. Ask for

what you want. Even though you may be the nicest

person ever created, business is businessperiod!

Decide if prestige is more important thanpayment. In many instances people are asked toperform in various ways and told they should be

more than eager to participate since there is prestigeattached to the request. Important jobs carry compa-

Some of the challenges that face figure, physique and


28/52


By Eric Hoult B.S., Pro Bodybuilder

Special Feature: Jennifer CostantinoPhotos by axisdzn.com

By Bill Hebson , ACSM-HFI, NSCA-CPT, USA Weightlifting Senior Coach, ACE-CPT

training

Sg g , p y q

strength athletes today are to continue constant im

provement, and to further muscular development and

growth. The growth of our knowledge base is what ultimately

allows us to realize our aspirations and dreams. We are stu-

dents for life in this endeavor. I would encourage all of you,

not only to embrace your training wholeheartedly, but to

passionately pursue new information and research. So much

of our training is influenced by outdated, dogmatic, and tra-

ditional thinking. BORING! Take a chance, step outside the

box and continue to grow.

Medicine ball training (MBT) offers a variety of unique

training benefits. Due to the ability to train in a dynamic,

360 degree, multi-planar manner as well as producing in-

credibly high rates of force development and velocity, MBT

has been an exercise of choice in training athletes. At Bill

Hebson Human Performance I have used medicine ball train-

ing successfully across the whole spectrum of my client popu-

lation, young, old and athletic, but MBT provides explicit

benefits for my fitness and physique competitors.

Due to the massive amount of musculature recruited with

each exercise it is easy to train the whole body in a very time

effective manner and put a huge metabolic hit on the whole

system. This provokes a profound re-

sponse in the bodys acute endo-crine environment, spiking tes-

tosterone, growth hormone and

insulin response far more effec-

tively than traditional isola-

tion training. This translates into

better muscular gains and faster fat

metabolism.

The ability to produce force and velocity with MBT

through the entire range of motion and release into a jump ora throw recruits fast twitch muscle fiber, particularly the higher

threshold Type IIb fibers far more effectively than traditional

strength training.

MBT also lights up the whole central nervous system,

training us to recruit way more muscle and way more of the

motor pool instantly rather than in a graded, progressive

manner based on the progression of fatigue. Strength and

power will go through the roof with this kind of training.

We will profile the following exercises:

1. Ribbon Lunges

2. Squat Jump and Push Toss

3. Rotational Overhead Slams

4. Rotational Wall Slams

Again due to the massive amount of recruitment in these

exercises space does not allow me to profile the contributionof all the musculature involved. There are 106 skeletal muscles

in the body and most are involved in each of these exercises,

so let it suffice to say each exercise is systemic and very

whole body in nature.

greatgreatgreatgreatgreatmedicinemedicinemedicinemedicinemedicine

ballballballballballworkoutworkoutworkoutworkoutworkout

on the nexton the nexton the nexton the nexton the nextpage!page!page!page!page!


29/52


Medicine Ball Training


30/52


Rotational Wall SlamsFor this exercise you will need a converta-ball which is a MB hybrid with a rope through its core.

Begin with your back to a wall. The feet should be shoulder width apart and the knees flexed in the universal athletic ready position. With the rope in

both hands rotate explosively to the side in a batting motion swinging the ball so it strikes the wall at waist height like a baseball swing. The ball will

rebound off the wall explosively and the athlete has to accelerate explosively to the opposite side and deliver a maximal strike to that wall. Continue

to rebound side to side. I normally have my athletes perform 15 to 20 second bouts of exertion. It is important the athlete keeps their knees flexed and

performs a fluid rotation, pivoting the feet as well as the hips in each direction. Again this drill requires a huge whole body exertion and is terrific for the

hips, core and back.

ROTATIONAL OVERHEAD SLAMSBegin standing with the feet parallel and under the hips. The MB is held in front of the hips with both

hands. Step back to the right and rotate down to the right winding up and sweeping the MB low and

around in a circular motion, push off the right leg and continue stepping forward back to parallel as

the ball reaches full extension overhead. At this

point we should be arched with the torso in a dy-

namic stretch loading. We whip the torso down-

ward, dropping the chest towards the thighs as

we forcefully slam the ball down with maximal ex-

ertion. Repeat to the opposite side, alternating

sides for a total of 8 reps, There is very, very little

power in an arm throw, this exercise trains theoverhead throwing athlete or overhead hitter, like

in a tennis service or volleyball kill shot to engage

the core effectively to produce maximal power.

Due to the coil and rotation along with explosive

torso flexion involved this is a monstrous exer-

cise to train the hips and core. Calorie expendi-

ture is enormous. Many figure competitors erro-

neously fear doing any waist work what so ever to

avoid hypertrophy in this area. Due to the harmo-

nious and synergistic recruitment involved here

we due not see isolated muscle stimulation, fur-

ther due to the brief explosive nature of the exer-

cise we do not have sufficient time under tension

to induce hypertrophy. In other words, take ad-

vantage of this exercise, its killer.


31/52


RIBBON LUNGESBegin standing parallel, the feet hip width apart,

with the MB in both hands at hip level. Take a

deep side step right into a lateral lunge. The trail-

ing left leg straightens putting the adductors on a

dynamic stretch loading, be sure to keep feet

parallel and pointing forward. Reach down flexing

forward at the waist, chest to the right thigh and touch the MB to the f loor by the right foot. With the

arms extended begin to sweep the ball low and across to the left describing a giant circle. With a

powerful, explosive drive we push off the right leg and propel ourselves laterally into the air, coveringas much ground as possible, trading feet in the air and landing in a left lateral lunge. The torso lifts to

full extension and the medicine ball continues its circle full over head throughout the jump and

sweeps down to touch by the left foot as we land in a deep lateral lunge left. Normally I have my ath-

lete repeat this rebounding from side to side for 5 reps each leg or a total of ten total reps. This is an

incredible exercise for hitters who need to develop frontal plane power, golfers, tennis players,

hockey players or any athlete requiring explosive lateral power. It is an awesome developer of hips,

glutes, and the abductors and adductors.

2. Squat Jump and Push TossBegin standing with feet parallel and directly under the hips. Hold the medicine ball on the chest with

the elbows raised slightly, similar to a front squat

position. Perform a fast, deep, full squat and re-

bound out of the bottom, exploding upwards with

the legs and hips and simultaneously driving the

medicine ball off the chest towards the ceiling

with an explosive push press. The intent is to

jump as high as possible and to propel the medi-

cine ball into free space as high as possible with

each press. I recommend a 30lb. medicine ball

for guys and with 16 foot ceilings it takes an un-

usual athlete to hit the ceiling. Most women are

good with a 20lbball. Perform sets of 8 maximal

reps. This is an awesome total body conditioner.

Jennifer Costantino is a full time realtor,new mother and figure competitor.

Her typical workout schedule is as follows:

Mon : Hamstrings/ Abs

Tues : Chest/ Tris/ 30min Cardio

Wed : Shoulders/Calves/ Abs/ 30min

Cardio

Thurs : Back/ Biceps/ 30min Cardio

Fri : Quads/ Abs

Mohr Results with Dr. Chris the


32/52


By Christopher R. Mohr, PhD, RD

D

ont get too excited, guys and

gals, Im talking about cheating on your diet, not your sig-

nificant other. After all, Im a dietitian,

not a private eye. The truth is that even

if youre committed to a healthy

lifestyle (you eat well, exercise regu-

larly, rarely overindulge), temptation is

still everywhere.

If youre not careful, one loving look

from a juicy burger (with bacon, mayo

and cheddar) across the room could be

the end of you. An innocent night outfor hot wings and beer may result in

your being a bad boy (especially if

somebody catches you in the act).

As a dietitian, Im here to tell you its

okay to cheat on rare occasions. But if

youre going to give in to fat and car-

bohydrate overload, why not choose

foods that can actually serve you? I

call these the

best of theworst- the

top 10 foods

you can eat

and still like

you in the

morning.

Before

launching

into the list,

lets point out

the obvious; some foods are better thanothers. Nutrient dense foods should

comprise a majority of your diet. Im

not saying you should live a life of

deprivation either. Sometimes splurg-

ing on something bad is good.

After you indulge, however, hop right

back on the bandwagon. You wouldntget a flat tire in your car and keep

driving until all four are flat; you need

to do the same thing with your diet.

If you splurge with one food, dont

keep splurging until you resemble Fat

Albert, snap right back into your nor-

mal strict diet for the next meal.

THE TOP 10 BEST OF THE

WORSTNext time youre glued to reruns ofSeinfeld, consider splurging on some

of these foods - bad, but not so bad for

you:

10: Baked Chips &GuacamoleAvocado (the green in guacamole) is a

loaded with anti-

oxidants, such as

vitamin E and

glutathione,

which are both

good for the

heart and im-

mune system and

lutein, which is

important for the

eyes. Avocado is

also a great

source of heart healthy fats, to keepthose lipids under wrap.

9: Mixed NutsSquirrels arent stupid; nuts are excel-

lent sources of B-vitamins, which are

important in maintaining energy lev-

els. Theyre also great sources of vita-min E and low in saturated fat, making

your heart happy.

8: PizzaOpt for meat-free; pepperoni and sau-

sage offer little in the nutrient depart-

ment. Instead add a veggie topping or

order it plain. The tomato

sauce in pizza offers a hefty

dose of lycopene, an impor-

tant nutrient for prostatehealth. The added vegetables

will add beta-carotene and

vitamin C, among others, to

fight free radicals, which pro-

mote aging.

7: HamburgerYoure out with the guys and

they insist on stopping at the

local BBQ joint. While thismight sound appealing, give

the plain hamburger a try.

Have it without mayonnaise

or butter. Taste the burger for

a change. It wont kill you.

Literally! This will keep the

fat lower, and provide just as

many muscle building nutri-

ents like protein and iron.

6: Sweet PotatoFriesIf you insist on fries, give the

sweet potato fries a chance.

best ways

to

Rather than solely adding fat to your

diet, like normal fries, the orange shoe

strings will at least provide a good

dose of beta-carotene.

5: Dark BeerForget about tastes great and less

filling. Preliminary studies show dark

beer may offer more free radical fight-

ing flavonoids than light beer, which

may help fight blood clots. If you need

to be rolled out of the bar or peeled off

the porcelain king youve negated

think youre king, dont go for King

Size. Thats a surefire way to find your-

self as the court jester.


33/52


the porcelain king you ve negated

any benefit. Drink in moderation,

dude.

4: Dark Chocolate Cov-ered StrawberriesDark chocolate is high in a compound

called phenols, which may help pre-

vent bad cholesterol from forming

plaque in your arteries. (Hey, its never

too early or

too late to

protect your

heart). Add

the benefit of

strawberries, a

great sourceof vitamins C

and A, and

dessert never

sounded so

good. Lets

not leave out

that most

women find

these foods

romantic, so

your heart may not be the only thing

that benefits.

3: Snickers Almond BarQuiz: Its the middle of the day; youre

starving at your desk and cant con-

centrate. What do you do? Reach for a

Snickers Almond Bar; the almonds

provide some heart healthy fats and

are high in B-vitamins. This version is

lower in total fat and saturated fat thanthe regular Snickers too. Even if you

The Worst Of The Best

If these formerly questionable

foods can be good for you, can

good foods be not so healthy?

You bet. Three, in particular, will

pack weight on faster than prey

fattens a bear preparing to hiber-nate. Avoid, if you can:

Salad. By itself its great. Butloaded with bacon bits, cheese,

butter soaked croutons and creamy

dressing? Deadly. Instead, load it up

with fresh veggies and low fat dressing and

go crazy.

Rice Cakes. Once a dieters dream, rice cakes have gone the way of theeight-track, since they offer zero nutrients and will blow your blood sugar

through the roof. Besides they taste like cardboard and who wants to eat that?

Low-Carb Hot Wings (yes, I have seen these advertised). Guess what,wings never had carbs, and they are a saturated fat nightmare. They are also

loaded with calories, so skip them at all cost. Chew on your wife instead.

Well, there you have it, the best of the worst, and the worst of the best. Follow

these guidelines and nobody can ever call you a cheater again.

2: Berry PieUnfortunately carrot cake doesnt

count as a vegetable, so instead order

berry pie for dessert. Berries have some

of the highest antioxidant levels ofany fruit or vegetable and have even

been shown to contain compounds

that help prevent Alzheimers; the

darker the

berry, the

higher dose of

nutrients, so

blueberry or

blackberry pie

would be great

options. Skipthe a la mode

and leave

some crust be-

hind; theyre

loaded with

saturated fat

1: Short-ening

Youre aloneon a Friday night; youre wife does all

the cooking and shes out of town.

Shortening is great if you want some-

thing quick and easy; spoon it right

out of the container and youll go im-

mediately to saturated and trans-fat

heaven, where your arteries are so

clogged, Draino wouldnt do the trick.

Alright, I got carried away. Please

dont eat shortening by the spoonful

as it lacks anything that could be con-

strued as healthy.

As a dietitian, Im here

to tell you its okay to

cheat on rare occasions.But if youre going to

give in to fat and carbo-

hydrate overload, why

not choose foods that

can actually serve you?

Having tried A LOT ofprograms, I strongly feelthat Weapons for MassConstruction is themost complete resourcefor achieving your desiredresults.

The dietary advice isrealistic and made up ofrecipes that youll actu-ally eat. The trainingtechniques are the same

I used under Dr. Bradley-Popovichs care to fullyrecover from low backsurgery and remaininjury-free!

I firmly believe that all strength coachesshould have a copy on hand. I certainly wish my strength coachwould read this! It is finally nice to be given legitimate informationwithout being sold a product at the same time.- Division 1 offensive lineman (name withheld due to NCAA regula-tions)

www.WeaponsforMass.com

Weapons for MASS CONSTRUCTION

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By Hugo Rivera, BSCE, CFT

Calves besides being one of the

most neglected body parts in

the gym are ones whose train-

ing is most misunderstood. Some

people claim that you need to hit them

every day with high reps while others

claim that low rep low volume works

best. In my experience I found that an

approach of heavy twice a week calf

work worked great.

Getting Your Calves To Grow...My typical routine was 10 sets of 10

reps with 800 lbs on the standing calf

raise machine and only 20 seconds of

rest in between sets. I would also do

this routine on a calf press machine or

on a hack squat machine. This ap-

proach worked great for many years

with small variations here and there

such as me changing the exercise used

or preceding the routine with two sets

of 50 reps for the soleous on the seated

calf raise machine or tri-setting calf

raises with tibia raises and then back to

calf raises again.

Enter Todd Mendelsohn, former

Mr. Central Florida and owner of

www.musclebuildingdiet.com.

I met Todd at a gym in St Peters-

burg Florida and the first time I saw

him I almost hit the floor. When hewalked his Legs looked like those of a

cyborg, all striations twitching up and

down and the calves I swear looked

like they where pure fiber without skin.

After Todd finished his workout I intro-

duced myself and asked what he did for

calves.

Todd first mentioned that he hits

them twice a week and that his first

workout of the week is 8 sets of 8 reps

on either the calf raise machine or the

calf press machine.

Not much different than my rou-

tine, I thought to myself. Now the sec-

ond routine is the one that shocked me.

He would choose the calf press, calf

raise machine, dumbbells or donkey

calf raise machine and do 4 sets of

100.

Todd claimed that this is the

method that made his calves grew be-

yond belief. I tried this out and while

at first I had to stop at 50 reps in ex-

cruciating pain as the body got

used to it on the first couple of

weeks, by the third week I finallywas able to achieve 100 reps. Three

weeks later my calves were bigger

creatures.

Now the reason I always trained

them with 10 sets of 10 is because I

always thought that the calves were

comprised of mainly fast twitch fi-

bers (at least the gastroctnemius as I

knew that the soleous, which is the

part under the gastroc, is mainly

slow twitch). I took this question to

Todd and he explained that the gas-

trocnemius is both fast twitch and

slow twitch contrary to being pre-

dominantly one or the other.

Weeks later an article named

High vs. Low Reps for Abs and

Calves by Dr. J. Clayton Hyght

(www.drhyght.com/index2.html)

that was published on Lee

Labradas site www.labrada.com)corroborated what Todd mentioned.

Dr. Hyght mentioned that the lat-

eral head of the gastrocnemius is

composed of about 51% slow-

twitch (Type I) muscle fibers.

That means that the remainder

is either fast-twitch (Type IIB) or in-

termediate (Type IIA). As for the me-

dial gastroc, its composed of 44%

slow-twitch. Thus the remaining

56% are fast or intermediate.In my opinion, it would be

crazy to train the gastrocs with high

reps or low reps exclusively. In or-

der to stimulate both the fast and

slow-twitch fibers, you must train

both with heavy weights and low reps,

as well as with light weights and high

reps. While youre at it, make sure to

hit the intermediate fibers with medium

weight and medium reps.

Having said that, the mystery be-

hind calf training is unraveled. Twice a

SAMPLE PROGRAMWeek 1First Workout of the WeekSeated Calf Raises: 2 sets of 50 reps (30 second rest in between sets)

Calf Press: 10 sets of 10 reps with 20 seconds of rest in between sets

Second Workout of the WeekOne Legged Dumbbell Calf Raises: 4 sets of 100 reps (60 second rest in be-

tween sets)

Week 2

First Workout of the WeekTriset:Standing Calf Raises: 5 sets of 10-12 reps (No Rest)Tibia Raises: 5 sets of 30 reps (No Rest)Standing Calf Raises: 5 sets of 6-8 reps (45 second rest)

(Note: Use the same weight on calf raises throughout the routine)

Second Workout of the WeekDonkey Calf Raises: 4 triple drop sets (do 40 reps on the first weight, reduce

weight and do 30 more reps and reduce weight and do 30 more) Rest 60 seconds

in between sets.

Week 3First Workout of the WeekModified Triset: (Go from one exercise to the next in circuit fashion after rest-

ing the prescribed amount of time per exercise):Standing Calf Raises: (Toes In to emphasize outer head) 3 sets of 10-12 reps (20

second rest)

Standing Calf Raises: (Toes Pointing Forward) 3 sets of 10-12 reps (20 second

rest)

Standing Calf Raises: (Toes Out to emphasize inner head) 3 sets of 10-12 reps

(60 second rest)

(Note: Use the same weight on calf raises throughout the routine)Seated Calf Raises: 2 sets of 35 reps (45 second rest)

Second Workout of the WeekCalf Press: 4 sets of 100 reps

Be sure to also check out Hugos website at: www.hrfit.net

week training alternating high reps

and slow reps; at least that is the way

that I now do my calf training.

Below are 3 weeks worth of work-

outs that you can start using to get

some new growth on the calves:


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interview and photos by:

Dr. Coach Atherton


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t omyworldt omyworldt omyworldt omyworldt omyworldArysta Bogner caught my eye at the 2005 Miami Fitness Universe. It wasnt her blonde

hair, blue eyes and stunning good looks. It wasnt even her stage presence and terrific way

she moved paused and moved from place capturing the audience with every look and ges-

ture obviously practiced repeated. Actually I did notice those things -I still have a pulse!

But, in truth, the day before, I saw Arysta and her girl friend from the other side of thepool deck. They walked out of the hotel, saw the gorgeous pool, looked at each other,

smiled and took a running flying leap about 6 feet high and about 15 feet into the pool.

Hair was flying and FUN abounding. I see the scene in my mind and smile, as I write this

introduction and still wish I had had my camera. Maybe someday, Ill get that shot.

In the meantime, check out the images I did get from the competition in Miami and Holly-

wood and a shoot at Laguna Beach -I do not think you will be disappointed, I certainly

wasnt. Read her profile and you have a better understanding what makes this Canadian

beauty tick and especially how her POISE became such a paramount asset to frame her

beauty!

And where did she learn to love being a model?

My name is Coach A WELCOME TO MY WORLD

ATHLETIC ACHIEVEMENTS

4th place, Ms. Bikini America, Fitness America, Hollywood, CA, Nov 2005

9th place finalist, Model America, Fitness America, Hollywood, CA, Nov 2005

4th place, FAME Halloween Mayhem Pro Fitness Model Search, 0ct

Sports Lab Model Search Finalist- London ON, Oct 2005 1st place, Model Canada Champion, Fitness Canada Toronto, Oct 2005

2nd place, Ms. Bikini Canada, Fitness Canada Toronto, Oct 2005

5th place, Ms. Bikini Universe Finalist (Tall Class) - Miami, FL, June 2005

5th place, Model Universe Finalist - Miami, FL, June 2005

6th place, *Top 10 finalist, Pro Fitness Model Search, FAME World Champion-

ships, Toronto, June 2005

3rd place, Ms. CHIN Bikini Contest Toronto July 2005

1st place, WNSO Fitness Model Search Champion, Toronto Man Show, Sept

2004 *Received Professional Status

3rd place, WNSO Fitness Model Search - Molson Indy, Toronto, July 2004

16th place, FAME Fitness Model Search, Top 20 Finalist out of 230 -Toronto,

2004

ArystaBogner

PROFILE:

Where were you born: Welland, Ontario, CANADA

Marital Status: Single but taken

Education: B.A Honors Kinesiology,

University of Western Ontario

Age: 23 (Oct 12, 1982)

Height: 56

Weight: 135, Off Season

127, Competition

Website: www.arystabogner.com

Fitness is a way of life its about Balance, Positive

Mental Attitude and total body Wellness! Try to

surround yourself around positive people and

write down your goals, make a plan and go for it!


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What do you do for a living?I am a Fitness Model and a Promotional Model,

Hostess, Assistant Photographer and Personal

Trainer (currently relocating).

How/Why did you get involved in fitness?Throughout my high school career I was actively in-

volved with athletics and during my first few years

at university, I tried out for a few teams, but couldnot properly perform due to reoccurring lower leg

injuries. As a fierce competitor, it was extremely

frustrating not being able to execute at the highest

level like I did in high school. I wanted my body to

be healthy and pain free and that is when I made a

decision that would ultimately change my life I

embraced a personal, life long dream and entered

into the world of Fitness Modeling! Transforming

body and mind, both physically and mentally, it has

become my new sport and goal to conquer.

Favorite book, movie, cheat food?How To Think Like Leonardo daVinci, by Michael

J. Gelb

The Princess Bride

Carrot Cake

Who influenced you the most athletically,academically?My Dad and two brothers influenced me the most

athletically. From childhood, it was always a chal-lenge of mine to win against them in everything I

did. I wanted to prove that a girl could be just as

good or better in sports then boys. With a few

bruises I think I proved my point. I guess this is

where I developed my competitive drive, and

athleticism.

Who do you admire the most?Male: Leonardo daVinci

Female: Madonna

What did you think about your first compe-tition?It was a smaller show, The Toronto Man Show in

2003 It really opened my eyes about what com-

peting was like. I learned

so much from the girls back stage, about tanning,

posing and costumes. After my 1st competition I was

hooked I love the exhilaration of performing on

the stage and the competitive attitude.

Who do you want to emulate? Athletically?

I always have looked up to Olympic Athletes! I ad-mire the power, drive, determination and courage in

which they posses. They inspire me to challenge my-

self and to achieve my personal best as an athlete!

How do you want to be remembered as anathlete?With the ambition of becoming a Fitness and Role

Model, I aspire to become an inspiration to others

and to be remembered as a strong, determined ath-

lete, who never gave up on her dreams and stayed

true to who she was.

What traits do you value the most?Integrity, Respect for Self, Honesty, Trust, and Deter-

mination.

What do you see that is good in Fitness to-day?Society is starting to value fitness and exercise as a

preventative health measure and a way of vital liv-

ing. I think the emphasis on holistic wellness is fan-tastic!

What needs to change in Fitness today, inyour opinion?I think there is too much of the Unnatural in Fit-

ness. I am a big believer in being natural in how I

look, and what I put into my body. I believe that its

time to get back to the basics, and value individual-

ity, natural foods, supplements and hard work, put-

ting less emphasis on cosmetic procedures and

miracle pills and diets.

What would you like to say to the reader ofNMM?

Remember that a goal not written down is only a

wish!

If you could thank 3 people in your life,who are they and why?I would like to thank my parents and my boyfriend

for making me the person I am today. I am thankful

for all the help, love and support!

What is your passion?My passions are Visual Arts, Modeling and Athlet-

ics.

Sum up yourphilosophy of

fitness/ath-letes in onesentence,what would itbe?Fitness doesnt

choose you,

YOU choose Fit-

ness and once

you do, it be-

comes a part of

who you are, forthe rest of your

life!

What else doyou want thereaders toknow aboutyou?I was born into

my familys pho-tography busi-

ness and intro-

duced to the

spotlight at a

very early age by

my parents, who

are Master Pho-

tographers and

have learned a

lifetime of expe-

rience in the in-dustry, both in

front of and be-

hind the camera.

Growing up, it

was that experi-

ence which

taught me confi-

dence, knowl-

edge, determina-

tion, strengthand courage,

helping me

shape my life

and become the

person I am to-

day.


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Brazilians are known for their stunning figures

and to that end there is a product being mar

keted as the Brazilian Diet System that issafe and is taking the nation by storm.

When the Brazilian way of dieting was first in-

troduced in the United States in mid-2005, a couple

of companies started marketing products that were

made in Brazil. However in late 2005, the U.S. Food

and Drug Administration had to take steps to warn

consumers not to use those products because they

contained unapproved drugs in their dietary supple-

ments.

Consumers, who had come to recognize thename, didnt know which way to turn after the war-

ranted criticism. They discovered the original for-

mula sold by other companies contained high toxic-

ity levels of harmful substances. It is important to re-

member that these formulations were all manufac-

tured outside the United States. There was a lot of

confusion and concern about the name and products.

In late 2005, Anthony Alfonso, a pharmacist and

CEO of Nutri-Force Nutrition, a Miami based

nutraceutical-manufacturing facility, stepped in and

cleaned up the product, filed for a registeredtrademark and introduced an efficient product.

Alfonsos formula provides for a comprehensive

approach to preventing the storage of fatty acids and

removing unhealthy and unwanted toxins. Com-bined with a well-balanced diet and exercise plan,

the product helps reduce your appetite, increases en-

ergy and enhances your metabolism. Nutri-Forces

Brazilian Diet System has not been issued any warn-

ings by the FDA and is well recognized and received

by customers, as is evident by its skyrocketing sales.

The Brazilian Diet manufactured by Nutri-Force

is one of the few in the United States that has been

tested and confirmed to contain no harmful sub-stances, yet it is effective in the control of weight

loss.

Today the product can be found at

www.braziliandiet.com.

Nutri-Force Nutrition also manufactures a widearray of vitamins, minerals and food supplements

and has launched many products into the market-

place.

Nutri-Force Nutrition enjoys a favorable reputa-

tion and has been featured on many television sta-

tion interviews along with numerous in-depth stories

in various respected news publications.

Unfortunately there still are some Brazilian Diet

pills being sold that do not meet safety standards

and an uneducated consumer has difficulty trying tofigure out whats good and whats bad and what may

be dangerous.

For those consumers, go to the web site

www.braziliandiet.com and take a look at the posted

laboratory findings about this product. See for your-

self there is no harmful substances in this companys

Brazilian Diet. Also look at the packaging labels and

get to know this products packaging. You can get on

the Brazilian Diet System yourself, with confidence,

if you buy from the right place.

JP Bender is a retired investigative reporterand currently a columnist with The Florida Sentry.

He can be contacted at [email protected].

By JP Bender

BIOI am a 100%drug free athlete

and compete

mostly in drug

tested events in

the NPC.

However, I be-

lieve I am one

of the extremely

rare people that

have the abilityto one day

compete on a

pro level as

a drug free athlete. My first National

competition (which happened to have been my sec-

ond show ever) I finished in the top five. I dupli-

cated that accomplishment in the third show of my

career in 2003. In retrospect, these accomplishments

were astonishing seeing I had no real experience,

and very little knowledge of how to diet or pose.Last year was a successful one. I started my season

with a couple of overall wins. However, my lack of

time in the gym, due to work, as well as inconsis-

tency in diet and supplementation because of no

outside financial support caught up with me at the

end of the season. After a disappointing 15Th placefinish in last years Jr. Nationals, I talked with Flex

Wheeler and asked him what I needed to improve

on. Surprisingly, his answer was nothing. He said

because of my 62"height I just needed to come in

heavier in order to look as thick as the other com-

petitors. This was not surprising because most of the

other athletes were on steroids. However, I have con-

sistently been the heavi-

est competitor in every

natural show I have done.

SHORT TERMGOALSWith the right diet, I can

easily come in at 250lbs. contest ready For Team

Universe this year. My Goal is to dominate the natu-

ral circuit for the next four years, which will ulti-

mately give me my pro card. That winning streak has

never been done before. My past near misses assure

me that with the proper program, my goal is a realis-

tic one. OnceIaccomplish this, I will be 33 years oldand have the muscle maturity and size to compete as

a pro.

I can be reached by email:

[email protected] or by cell phone 773-

793-3373. Please feel free contact me with any ques-

tions.

CONTEST HISTORY:2002:

Midwest Grand Pr ix, Rockford, IL (NQ): 1st place

Novice Heavyweight, Overall novice winner, 1st

place open heavyweight

Team Universe Nation-

als, New York, NY: 4Th

place Heavyweight

2003:Team Universe Nation-

als, New York, NY: 5Th

place Heavyweight2004:

Mid-West Iron-man Classic, Chicago, IL: 5Th

place Super Heavyweight open

2005:

Midwest Grand Pr ix, Rockford, IL (NQ): 1st

place Open Heavyweight, Overall Open winner

Show Me Naturals, St Louis, Mo: 1st place OpenHeavyweight, Overall Open winner

Jr. Nationals, Chicago, IL: 15th place Super Heavy-

weight division

Muscle Mania Super Body: 4Th place Heavy

weight division

WILLIAM H. BOSTON JR.

Height: 62"Weight: (off season): 275 (contest): 245

Age: 29Hometown: ChicagoOccupation: Personal Trainer/ Fitness Model


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T

he very best natural body

builders have already discovered the mental and physical

secrets to produce astonish-

ing results without the help

of

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Natural Muscle - May 2006